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Stroke Development

Stroke Development. Craig Nicholson British Swimming. Content. British Swimming Swimming Pathway Fundamentals Stroke Development Measurable outcomes Rules. British Swimming. Four aims: To ensure everyone has the opportunity to learn to swim

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Stroke Development

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  1. Stroke Development Craig Nicholson British Swimming

  2. Content • British Swimming • Swimming Pathway • Fundamentals • Stroke Development • Measurable outcomes • Rules

  3. British Swimming Four aims: • To ensure everyone has the opportunity to learn to swim • To ensure everyone can achieve their own personal goals • To ensure that everyone has the opportunity to enjoy swimming as part of a healthy lifestyle • To ensure we achieve gold medal success

  4. Fundamentals • The fundamental stage needs to be FUN and structured and is key to the overall development of a swimmer! • What are the fundamental skills? • ABCs (Agility, Balance, Coordination, Speed) • RJT (Running, Jumping, Throwing) • KGBs (Kinaesthetics, Gliding, Buoyancy, Striking with the body) • CPKs (Catching, Passing, Kicking, Striking with an implement)

  5. Fundamentals Skills/ Games • Entry/ Exits • Buoyancy/ Balance • Kicking/ Coordination • Breathing • Streamlining • Rotation/ Orientation

  6. Natural Head Position Eyes looking to catch Relaxed Hands And arm muscles Flat Body Position High Elbow on Rotation Water Level at Hair Line High Elbow Catch Clean Hand Entry Freestyle

  7. Hips just below surface Long Body Position 2/4/6Beat Kick Hand Entry Thumb & forefinger Whip like extension from hip to foot Body Roll Side to side Accelerate through Stroke Head Steady through the stroke Freestyle

  8. Freestyle Drills • Kicking on Side Face down (always maintain pressure of catch) • 12 Beat Roll • 6 Beat Roll • 6 Beat Kick • Catchup • Finger Trail • Thorpe (Shake wrist loose on recovery) • Roof Reach • Egg Roll

  9. Natural Head Position Alternating arm action Hand entry just inside shoulder width Flat & streamlined Position Straight arm recovery palm facing out Water Level just under ears Palms face down on catch Propulsion phase ends past the hip Backstroke

  10. Hips just below surface Long Body Position 6 Beat Kick Hand Entry little finger first Whip like extension from hip to foot Body Roll Side to side around centreline Accelerate through Stroke Loose ankles good flexibility Backstroke

  11. Backstroke Drills • Kicking on Side Face up (always maintain pressure of catch) • 12 Beat Roll • 6 Beat Roll • Egg Roll • Palms down (3 strokes then look at catch) • 3 Sculls ( Sculling 3 times at the catch position of stroke) • Robot (Slowing down recovery into stages) • Corkscrew • Cup Balancing • Mid stroke Catch up (Strong leg kick needed)

  12. Small head movement Symmetrical Relaxed Hands And arm muscles Flat Body Position Low Chin Arms Low to water Shoulders clear of water Extended Arms Butterfly

  13. High Hips Flat Body Position Ready for Catch Soft Hand Entry (No Splash) Streamlined Thumbs Enter First Flat Back Position Extended Arms Butterfly

  14. Butterfly Drills • Chest press on top of water, under water (Arms by side minimum kick) • Chest press with Scull • Double Arm Fly on Back • Kicking on Side (always maintain pressure) • 6 Kicks 1 Pull • Biondi Drill (FUN) • Underwater Kicking (4 Kick Rotation) • Right – Left – Front (Many Variations,1-1-1/2-2-2/3-3-3/3-3-1, always breathe to the front) • Flat Fly Pull (As Flat as possible slow & low recovery) • Flight Time • Power Drills On – Off

  15. Eyes focused on a fixed point Simultaneous arms and legs Submerged on recovery streamlined Catch outside shoulder width Pull body past arms not arms into body Keep elbows tight to body Timing is critical Palms ready to catch at extension Breaststroke

  16. Hips just below surface Body lifts naturally during insweep Legs for propulsion not balance Legs recover as arms move forward Raise heels to surface after propulsive phase Elbows never below hands Accelerate through Stroke Good ankle flexibility needed Breaststroke

  17. Breaststroke Drills • Hips, heels, Head – Kick and Swim Timing • Under Lane Ropes • 2 kicks 1 Pull • Repeated Underwater phases - down / along / surface • BR Arms Fly Kick • Hands behind the back Kicking Heels to Hands • Streamlined kicking no Board on the surface • Breaststroke Distance Per Stroke Minimum Resistance • Breaststroke kick holding the board vertical for resistance

  18. Milestones • By the end of this Stage X participants will be able to: • 1. Complete a set lasting 400m (e.g.16 x 25m) on a specific turn around time set by the coach (e.g. 1.00min for each 25m). • 2. Swim 400m continuously using one stroke. • 3. Kick 25m backstroke with/without* using a board – *swimmer’s choice. • 4. Kick 25m breaststroke with/without* using a board – *swimmer’s choice. • 5. Kick 25m butterfly with/without* using a board – *swimmer’s choice. • 6. Kick 25m front crawl with/without* using a board – *swimmer’s choice. • 7. Perform a backstroke turn from 10m in to 15m out. • 8. Perform a breaststroke turn from 10m in to 15m out. • 9. Perform a butterfly turn from 10m in to 15m out. • 10. Perform a front crawl turn from 10m in to 15m out.

  19. Milestones • By the end X Stage participants will be able to: • 1. Complete a set lasting 800m (e.g. either 16 x 50m; 8 x 100m; 4 x 200m) on a specific • turn around time set by the coach (e.g. 1.30min for 50m’s; 2.45min for 100m’s; 6.00min • for 200m’s). • 2. Swim 800m continuously choosing one stroke. • 3. Swim a continuous 100m IM using legal turns. • 4. Perform a 15m underwater kick on front in a streamlined position. • 5. Perform a backstroke start then butterfly kick in a streamlined position underwater until 10m from the start point (wall), transfer into stroke and complete the remainder of the 25m.

  20. Milestones • 6. Perform a front crawl start, underwater kick in a streamlined position until a minimum of 10m from the start point (wall) is completed, transfer into stroke and complete the remainder of the 25m. • 7. Perform a butterfly start, kick in a streamlined position until a minimum of 10m from the start point (wall) is completed, transfer into stroke and complete the remainder of the 25m. • 8. Perform a breaststroke start, perform a 1½ pull underwater, transfer into stroke and complete the remainder of the 25m.

  21. Milestones • By the end of this Stage participants will • be able to: • 1. Complete a set lasting 1600m (either 16 x 100m; 8 x 200m; 4 x 400m) on a specific timed • turn around set by the coach (e.g. 2mins 30seconds for 100m’s; 5mins 30 seconds for • 200m’s; 12mins for 400m’s). • 2. Swim 1500m continuously choosing one stroke. • 3. Perform a continuous 100m IM kick without using a kick board. • 4. Swim a continuous 200m IM using legal turns. • 5. Perform a 15m under water butterfly kick on back or front in a streamlined position. • 6. Perform a front crawl relay take over – as an incoming Swimmer. • 7. Perform a front crawl relay take over – as an outgoing Swimmer.

  22. FINA RULES • Strokes • Turns • Starts

  23. Thank you for listening Questions? craig.nicholson@swimming.org

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